Activations

A1 overhead press – 2 sets*, 6-50 reps**

2 minutes rest between working sets.

*The first set is a double drop set. The Danafied second set is a quadruple drop set, with 2 negative (eccentric only) reps to finish. First is a 5 second negative, second is a 10 second negative.

**Start each set with 6 reps to failure, hit 50+ reps with all the drops

B1 cable laterals – 2 sets*, 8-30+ reps**

90 seconds rest between sets

*The first set is one drop. The second set is two drops, extended with manual resistance reps until failure

**Start the set with 8 reps to failure, the 30+ reps total come from the drop sets

C1 reverse pec dec – 8-20 reps*
C2 rope face pull – 10 reps
C3 rope rear delt row – 20 reps
C4 rope front raise – 10 reps
C5 rope stupid/voodoo press – 10 reps
2 rounds, 60 seconds rest between rounds

*triple drop to hit reps total

All sets listed are working sets. Always take as many warmup sets as needed.